This instructional article, published in the NSCA Journal (Vol. 9, No. 6, 1987) and presented as Part II of a two‑part series, provides a systematic, coach‑driven methodology for teaching the clean and jerk to weightlifters. It argues that mastering the snatch first builds the necessary hip‑extension capacity and leg power, making the subsequent acquisition of the clean and jerk more efficient. The piece details every phase of the lift—from grip‑width selection using the front squat, through the pulling stance, high‑pull, power clean off blocks, squat clean off blocks, deadlift to the knees, shift to the power position, and finally the power clean with front‑squat catch. For each movement the author supplies concrete coaching cues (e.g., keep the arms from supporting the weight, use a tight trapezius shrug, maintain an erect torso, visualize the bar as a stable apparatus), recommended load percentages (typically 60‑85 % of projected competition weight), and safety warnings to prevent common injuries such as wrist trauma from elbow‑to‑thigh contact or joint damage from “crashing” the bar. The article emphasizes progressive motor‑pattern development, the importance of a strong torso and latissimus dorsi for bar control, and the need for coaches to monitor athletes’ fear of “going in the hole” during deep catches. The conclusion notes that the series will be completed in a subsequent issue, underscoring the comprehensive nature of the training program.
Topics
Sequential Learning: Snatch First, Then Clean & Jerk
Rationale for teaching the snatch before the clean and jerk, emphasizing hip‑extension development and safer load progression.
Grip Width Determination via Front Squat
Using the front‑squat position to set optimal hand placement for the clean, ensuring the posterior hand surfaces are outside the shoulders.
Coaching Hint: Arm Extension and Trapezius Shrug for Explosive Pull
Guidance to train athletes to pull without early arm bend, focusing on leg/hip extension and a violent trapezius shrug to maximize bar velocity.
Pulling Stance and Foot‑Angle Alignment with the Snatch
Recommendations for stance width and foot angle that mirror the snatch but may be slightly wider for the clean, supporting optimal force transfer.
High Pull to Rack: Transition to Power Clean
Step‑by‑step cues for the high pull, rack position, elbow height, and leg action that set up the power clean off blocks.
Power Clean off Blocks: Technique and Cueing
Detailed execution of the power clean from blocks, including bar path, foot pressure, torso bracing, and elbow positioning to avoid wrist injury.
Squat Clean off Blocks: Depth, Weight Percentages, and Fear Management
Progression from power clean to full‑squat clean, recommended loading (80‑85 % of projected max), and psychological tips for overcoming the “hole” fear.